Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Roasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Energy	20% 582kcal	9.45% 274kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	50.4% 65.5g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	3.3% 2.38g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.48% 1.07g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	29.2% 11g	89.2% 34g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.3% 237μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	58.8% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Calcium	7% 70mg	63.2% 632mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	47.5% 3.8mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	61.7% 259mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	2614% 60mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	165% 1155mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.27% 9.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Ground Cloves:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Vitamin B3, 13.8 times more Vitamin B5, 2.1 times more Vitamin B6, 9.5 times more Vitamin B9, 7 times more Vitamin C and 3 times more Vitamin E than Ground Cloves Spices.
• While Ground Cloves Spices contain 1.5 times more Vitamin B1 and 52.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Cloves Spices have similar amounts of Vitamin B2 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Ground Cloves:

• Dry Roasted Sunflower Seed Kernels no Salt have 5 times more Copper, 11.1 times more Phosphorus, 11 times more Selenium and 2.3 times more Zinc than Ground Cloves Spices.
• While Ground Cloves Spices contain 9 times more Calcium, 3.1 times more Iron, 2 times more Magnesium, 28.5 times more Manganese and 92.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Cloves Spices have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 3.8 times more Fat, 1.3 times more Saturated Fat, 12.3 times more Omega 6 and 3.2 times more Protein than Ground Cloves Spices.
• While Ground Cloves Spices contain 8.5 times more Omega 3, 2.7 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Cloves Spices have similar amounts of Sugars per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.